https://www.facebook.com/443814856450463/

TOPFIT, 6/fl, 8 Lyndhurst Terrace, Central & Western District (2026)

05/04/2024

🎉👯‍♂️ Refer Fit Friends at TOPFIT!! 🌟💖

It‘s time to double the fun and triple the rewards! Bring your friends along on your fitness adventure and get rewarded with the ultimate workout party package. 🥳💪

For every new member you introduce to our TOPFIT family with a package of $3388 or more, you unlock 3 FREE classes to elevate your fitness game:

- Weight Training 🏋️‍♀️
- Mat Pilates 🧘‍♂️
- Pilates Allegro 🤸‍♀️
- Barre 💃

Here’s how you can join:

🌈 Invite your buddies to sign up for a $3,388+ package.

🎁 Claim your 3 complimentary fitness classes. You can choose Weight Training 🏋️‍♀️ / Mat Pilates 🧘‍♂️ / Pilates Allegro 🤸‍♀️ / Barre 💃.

💪 Celebrate your fitness journey together!

It’s a win-win! More friends, more fitness, more fun. 💌 Spread the word, tag your workout buddies, and let‘s make our fitness community grow stronger and more vibrant.

👉 Slide into our DMs or hit up our front desk for all the details on how to kickstart your journey with friends.

01/03/2024

💖WE MISS YOU 💖

For one week only, from 1st to 8th March, we’re inviting you back into the fold with an irresistible comeback offer: Get 3 classes for just $688! 🌈

💖 我哋掛住你 💖

只限一週，從 3月1號到8號，我哋想邀請你返嚟，只需$688享有3堂！

Dive back into your fitness regime with an array of classes designed to rejuvenate, challenge, and inspire:

🌀 Pilates Allegro: Elevate your heart rate and flexibility in a dynamic session. 提升心率同柔韌性。

💪 Mat Pilates: Focus on core strength and stability for a toned physique. 專注於核心力量同穩定性，塑造緊緻身形。

🔥 AbsFocus: Carve and sculpt your way to a stronger core. 雕塑加強你嘅核心力量。

🩰 Barre: Blend grace and strength in a workout inspired by ballet, Pilates, and yoga .受芭蕾、普拉提同瑜伽啟發嘅訓練中結合優雅同力量。

🌸 Sweet Release: Melt away stress and enhance your flexibility with gentle movements. 透過溫和嘅動作減輕壓力，提高柔軟度。

🌟 SPF (Self Posture Fix): Target posture and back health for overall well-being. 針對姿勢同背部健康，促進整體福祉。

🏋️ Weight Training: Build muscle and endurance with our expert-led sessions. 在我哋嘅專家指導下建立肌肉同耐力。

Why come back? Because we’ve missed your determination, your progress, and most importantly, your presence. Let’s rekindle that fitness flame and achieve new milestones together. 💖

Spaces are filling fast! 🏃‍♀️🏃 Secure your spot and jumpstart your fitness journey with us again. For booking and details, hit the link in our bio or shoot us a DM. We can’t wait to welcome you back into the TOPFIT community! 🙌

我哋掛住你、你嘅進步，最重要嘅係一齊達成新嘅里程碑。💖

同我哋一齊再次開始你嘅健身之旅。想了解更多資訊同預訂詳情，請點擊我哋個人資料中嘅連結或者直接發送私信給我哋。🙌

#我哋掛住你 #健身之旅 #強勢返嚟 #健身優惠 #限時 #訓練動力 #普拉提愛好者 #芭蕾訓練 #重量訓練 #自我關顧 #開始動起來

23/02/2024

🌟Your Fitness Journey with Sienna's Pilates Allegro! 🌟
Dive deep into the game-changing benefits of joining Sienna at TOPFIT for a Pilates experience that redefines your workout routine.

1️⃣ Core Strength & Stability: Unlock the secret to impeccable balance and posture! Sienna's Pilates Allegro targets your core, fortifying the muscles you rely on every day. Say goodbye to back pain and hello to a life with reduced injury risk.

2️⃣ Flexibility & Mobility: Experience the freedom of movement like never before! Through Sienna's expertly guided stretches and exercises, discover how to make your body more agile and your joints more fluid. It's not just about reaching your toes; it's about unlocking your body's potential.

3️⃣ Mind-Body Connection: Embark on a journey to inner peace and focus with Sienna. Learn how controlled breaths and precise movements can elevate your mental clarity and melt away stress. Pilates isn't just a workout; it's a pathway to mindfulness and serenity.

1️⃣ 核心力量與穩定：
揭開完美平衡和姿勢的秘密！Sienna的普拉提Allegro針對您的核心肌群，加強您每天依賴的肌肉。向背痛說再見，迎接降低受傷風險的生活。

2️⃣ 靈活性與活動能力：
體驗前所未有的移動自由！通過Sienna的專業指導伸展和練習，發現如何讓您的身體更加敏捷，您的關節更加流暢。這不僅僅是關於觸及您的腳趾；這是關於釋放您身體的潛力。

3️⃣ 身心連接：
與Sienna一起踏上通往內心平靜和專注的旅程。學習如何通過控制呼吸和精準動作來提高您的心智清晰度並消除壓力。普拉提不僅僅是一種鍛煉；它是通往正念和寧靜的途徑。

👀 Watch our reels for a sneak peek into Sienna's classes and see the transformation for yourself.
Ready to redefine your fitness? Join Sienna's next Pilates Allegro session and feel the difference from the inside out. 💪🧘‍♀️

TOPFIT #核心力量 #靈活性目標 #身心靈 #健身轉變

20/02/2024

🌟 Meet Sienna Lam
Our Pilates instructor at TOPFIT! 🌟

Dive into the world of Pilates with the guidance of Sienna Lam, a dedicated instructor whose passion shines brightest when working with beginners. Sienna specializes in Pilates Allegro and Mat Pilates with Props, making every session an exploration of strength, flexibility, and holistic well-being.

🧘‍♀️ Why Sienna? 🧘‍♀️

Sienna understands the mix of excitement and challenge that comes with starting a new fitness journey. Her approach is all about creating a welcoming environment where beginners can truly thrive. With Sienna, you’re not just joining a class; you’re embarking on a transformative journey towards a healthier, more balanced you.

💪 Empowerment Through Pilates 💪

Sienna’s goal is to empower you with the knowledge, confidence, and support needed to succeed in your Pilates journey. Whether it’s mastering the precision of Pilates Allegro or finding your flow in Mat Pilates with Props, Sienna is there to guide you every step of the way.

🍏 Beyond the Studio 🍏

Sienna’s dedication to a healthy lifestyle extends beyond the studio. She’s a firm believer in the power of making positive choices around exercise, nutrition, and self-care. Let Sienna inspire you to embrace a holistic approach to your well-being.

Join Sienna Lam at TOPFIT and discover the transformative power of Pilates. Together, let’s embark on a journey of self-discovery and physical excellence. Your path to a stronger, more flexible you starts here. 💖

Sienna係一位充滿熱情、專門幫助初學者嘅普拉提導師。佢擅長教授普拉提Allegro同墊上普拉提with Props, 每堂課都致力於提升學員嘅力量、靈活性同整體健康。

🧘‍♀️ 選擇Sienna嘅理由 🧘‍♀️

Sienna明白開始新健身之旅嘅興奮與挑戰。她創建咗一個溫馨嘅環境，讓初學者可以安心成長。跟Sienna學習，你唔單止參與到課程中，更係開啟咗一段自我發現同身體轉變嘅旅程。

💪 透過普拉提賦予你力量 💪

Sienna嘅目標係令你擁有成功所需嘅知識、信心同支持。不論係精通普拉提Allegro或者係墊上普拉提（使用輔助工具），Sienna都會喺你嘅普拉提旅程上一步步引導你。

‌
🍏 健身室以外生活方式 🍏

Sienna唔單止係健身室內教授普拉提，她亦堅信於健康生活方式，包括運動、營養同自我關懷。讓Sienna成為你嘅靈感來源，鼓勵你作出積極嘅生活選擇。

#初學者旅程 #健康生活

15/02/2024

🎉 Kung Hei Fat Choy!! 🏋️‍♂️💪 Owen here from TOPFIT, wishing everyone a prosperous and FIT year ahead! 🌟

As we step into the New Year, let's make a commitment to health and wellness together. From 年頭到年尾 (from the beginning to the end of the year), we're here to keep you TOPFIT! 🐲🎊

祝大家生財TOPFIT - May your year be filled with prosperity and fitness. Let's embrace the journey with strength, joy, and endless energy. 🚀

Don't forget ➡️ to see Owen's special New Year fitness tips and join us for a year of incredible transformation! 📅✨

🔥 Follow us for more fitness inspiration, tips, and exclusive New Year offers. Let's make this year the fittest one yet! 🔥

Hei Fat Choy

09/02/2024

🎉 Happy Lunar New Year from all of us at TOPFIT! 🐲✨

As we usher in the Year of the Dragon, our team of dedicated instructors has come together to share a special message with you. 🐉💪 This isn't just any new year; it's a time to soar towards health, happiness, and prosperity with the strength and wisdom of the dragon.

📹 Swipe left to watch our heartwarming Lunar New Year greeting and see your favorite instructors like you've never seen them before. They've prepared something special just for you – a blend of traditional greetings, fitness motivation, and a sneak peek into how we're making this year's celebrations uniquely TOPFIT.

Let's make this Lunar New Year a starting point for renewed energy, unstoppable determination, and achieving the fitness goals we've been dreaming about. Whether you're taking your first steps into a gym or are a seasoned athlete, we're here to support you every step of the way.

🏋️‍♂️🧘‍♀️ Join us in making this year vibrant, healthy, and full of achievements. Here's to a prosperous and fit Year of the Dragon! 🥂

🔔 Don't forget to like, share, and comment below how you're planning to stay fit this new year. We love hearing from our TOPFIT family!

🎉 TOPFIT 全體成員祝您農曆新年快樂！🐲✨

隨住龍年嘅來臨，我哋嘅專業教練團隊聚首一堂，想同您分享一個特別嘅信息。🐉💪 這不單只是一個新年；這是一個憑著龍嘅力量同智慧，向著健康、幸福同繁榮飛躍嘅時刻。

讓我哋將呢個農曆新年作為重新獲得能量、堅定嘅決心，同埋實現我哋一直夢想中嘅健身目標嘅起點。無論您係新手，定係一名經驗豐富嘅運動員，我哋都會喺每一步嘅路上支持您。

🏋️‍♂️🧘‍♀️ 加入TOPFIT，一齊令呢一年充滿活力、健康同滿滿嘅成就。祝您龍年興旺，健身成功！🥂

🔔 唔好忘記like、share，同喺下面留言話我哋知您今年點樣計劃保持健康。我哋好想聽到我哋TOPFIT大家庭嘅聲音！

\ #農曆新年 #龍年 #健身目標 #新年新我 #健身動力 #保持健康

08/02/2024

🌟 Spotlight on Belinda – Your Next Favorite Instructor at TOPFIT! 🌟

Meet Belinda, a dynamo of talent and energy, bringing her expertise from the worlds of acting, modeling, and TV right to our studio! Born and raised in China & Canada, Belinda is a multilingual maestro fluent in Mandarin, Cantonese, and English. 🌏✨

Growing up as an athletic child, Belinda’s passion for fitness has only grown stronger over the years. She‘s not just any instructor; she’s your go-to for an array of classes designed to invigorate, challenge, and most importantly, add a dash of FUN to your fitness routine! 🏋️‍♀️💃

Belinda offers a diverse range of classes including:

- Pilates Reformer/Allegro
- CCB
- Mat Pilates
- HIIT
- TABATA
- TRX
- Circuit Training
- Abs & Core ... and she‘s a certified rebounding instructor, TRX instructor, personal trainer, and RAD mobility 1 therapist!

🔥 Join Belinda for her Pilates Allegro Classes 🔥 Whether you’re a beginner or looking for something more advanced, Belinda‘s got a class tailored just for you:

- Full Body with Spinal Stretch (Beginner)
- Core Focus (Beginner)
- Full Body (Intermediate I)
- ABS, Butt, Thighs (Intermediate I)

📅 Belinda’s Schedule at TOPFIT:
Tue:
9:30am - 10am
10:30am - 11:30am
12:30pm - 1:30pm
1:30pm - 2:30pm

Thu:
4:00pm - 5:00pm
5:00pm - 6:00pm

Ready to transform your fitness journey with a mix of power, vibrant energy, and a whole lot of fun? 💪🎉 Belinda is here to guide you every step of the way. Don‘t miss out on this incredible opportunity to train with the best!

📞 Slots are filling up fast! DM us to book your spot now and take the first step towards a fitter, happier you with Belinda at TOPFIT!

遇見Belinda，她是一位才華橫溢且充滿活力的人，將她在演藝、模特兒和電視界的專業知識帶到我們的工作室！在中國和加拿大出生並長大的Belinda是一位多語言高手，能流利使用普通話、廣東話和英語。🌏✨

從小就熱愛運動的Belinda，多年來對健身的熱情只增不減。她不僅僅是一名教練；她是您參加各種旨在振奮人心、挑戰自我，最重要的是，為您的健身常規增添樂趣的課程的首選！🏋️‍♀️💃

Belinda提供多種課程，包括：

-普拉提改良器/快速普拉提
-CCB
-墊上普拉提
-高強度間歇訓練
-TABATA訓練
-TRX訓練
-循環訓練
-腹部與核心訓練 ...她還是一名認證的彈床教練、TRX教練、個人訓練師和RAD運動1治療師！

無論您是初學者還是尋找更高級的課程，Belinda都有為您量身定制的課程：

全身伸展（初學者）

核心焦點（初學者）

全身（中級I）

腹部、臀部、大腿（中級I）

08/02/2024

🌟 Discover the Pilates Allegro Journey with Topfit

Embark on a transformative Pilates Allegro experience tailored just for you. Whether you’re taking your first step into fitness or seeking to deepen your practice, our spectrum of classes ensures there’s something for everyone. Here’s why we’ve designed specific spectrums and who can benefit from each:

1.Pilates Allegro - Full Body with Spinal Stretch (Beginner)

Who Can Join:
Perfect for beginners or those returning to exercise after a break, looking for a gentle yet effective introduction to Pilates.

2. Pilates Allegro - Core Focus (Beginner)

Who Can Join:
Ideal for beginners who wish to concentrate on building a strong core foundation, essential for overall fitness and well-being.

3. Pilates Allegro - Full Body (Intermediate I)

Who Can Join:
Suitable for those who have mastered the basics and are ready to challenge themselves further. If you’re comfortable with beginner classes and crave more intensity, this is for you.

4. Pilates Allegro - ABS, Butt, Thighs (Intermediate I)

Who Can Join:
Best for individuals who have a solid Pilates foundation and wish to target these specific areas with more advanced techniques.

📲 DM us to book your spot or for more advice on which class suits you best.

為您度身訂造嘅普拉提Allegro體驗之旅。無論您係初次踏入健身之路，定係尋求深化練習，我哋嘅多元化課程確保每個人都可以揾到適合自己嘅。以下係我哋設計特定課程範疇嘅原因，以及每個課程適合嘅人士:

1. Pilates Allegro - 全身脊椎伸展（初級)

適合人士：
非常適合初學者或者想要喺休息後溫和而有效地重新開始鍛煉嘅人。

2. Pilates Allegro - Core Focus 核心焦點 (初級)

適合人士：
適合希望專注於建立強大核心基礎嘅初學者，呢啲對整體健康同福祉至關重要。

3. Pilates Allegro - Full Body 全身 (中級I )

適合人士：
適合已經掌握基礎知識並準備進一步挑戰自己嘅人。如果您對初學者課程感到舒適並渴望更多強度，呢個係為您準備嘅。

4. Pilates Allegro - ABS、臀部、大腿 (中級I )

適合人士：
最適合嗰啲擁有堅實嘅普拉提基礎，並希望通過更高級嘅技巧針對呢啲特定區域嘅人。

📲 DM我哋預訂您嘅位置或者獲取邊個課程最適合您嘅更多建議。

#健身之旅 #初学者到高级 #核心力量

03/02/2024

✨ Meet Janice Ng, our shining star at TOPFIT! ✨

🌟 As a creator of AbsFocus, Janice‘s journey in fitness began at the tender age of five. With a rich background in ballet, taekwondo, track and field, and a B.A. in Communication Studies from UCLA, Janice brings a wealth of experience and a unique blend of expertise to every class she teaches.

🏆 Certified in Lagree Fitness, NASM, and Polestar Pilates, Janice is not just an instructor; she’s an inspiration. Her classes are designed to push you to your limits and inspire you to unleash your potential. Whether it‘s AbsFocus, Body Sculpt, or Pilates Allegro, Janice’s motto ”Don’t let your mind be your worst enemy. Conquer it. Find your absolute focus and give your best“ echoes through her teaching, encouraging every participant to excel.

📅 Check out Janice‘s class schedule and find the perfect slot to kickstart your fitness journey with her guidance.

🌟 作為AbsFocus嘅創建者，Janice自五歲開始就踏上咗健身之旅。憑藉豐富嘅芭蕾、跆拳道、田徑背景，以及來自加州大學洛杉磯分校嘅傳播學士學位，Janice為每一堂課帶來咗豐富嘅經驗同獨特嘅專業知識。

🏆 作為Lagree健身、NASM同Polestar普拉提認證教練，Janice唔只係一名教練；佢係一位啟發靈感嘅源泉。她嘅課程旨在推動你達到極限，啟發你釋放潛能。無論係AbsFocus、Body Sculpt定係Pilates Allegro，Janice嘅座右銘“唔好讓你嘅思維成為你最大嘅敵人。征服佢。尋找你嘅絕對專注並盡你所能”貫穿佢嘅教學，鼓勵每位參與者優秀。

📅 查看Janice嘅課程時間表，喺佢嘅指導下開始你嘅健身之旅。

💥 Classes Offered:

- AbsFocus
- Body Sculpt - AbsFocus & Beyond
- Pilates Allegro - ABS, Butt, Thighs
- Pilates Allegro - Core Strength

🕒 Janice’s Schedule:
Mon:
1:30pm - 2:30pm
7:45pm - 8:45pm

Tue:
12:45pm - 1:40pm
6:00pm - 7:00pm
7:00pm - 8:00pm

Wed:
12:15pm - 1:15pm
6:00pm - 7:00pm
7:00pm - 8:00pm
8:00pm - 9:00pm

Thu:
11:30am - 12:30pm
12:30pm - 1:30pm
1:30pm - 2:30pm
5:15pm - 6:15pm

Fri:
4:00pm - 5:00pm
5:00pm - 6:00pm

Sat:
1:00pm - 2:00pm
3:00pm - 4:00pm
4:00pm - 5:00pm

Sun:
10:30am - 11:30am
11:30am - 12:30pm
1:00pm - 2:00pm
2:00pm - 3:00pm

🔥 Ready to find your absolute focus and give your best? Join Janice at TOPFIT and let‘s make every move count! Book your class now and embark on a transformative fitness journey. 💪

🔥 快dJoin Janice喺TOPFIT嘅課程！而家就Book你嘅課程，開始你嘅健身目標。💪

#健身之旅

03/02/2024

🌟 Why You Should Give AbsFocus a Try 🌟

Ready to unlock your core’s true potential? Dive into AbsFocus — a class that’s more than just an ab workout. It’s your gateway to a stronger, more resilient you. Here’s why you need to join us:

✨ Unleash Core Potential

AbsFocus targets every muscle in your abdomen, ensuring a balanced workout that strengthens not just the surface, but your deep core muscles. It’s about achieving a powerful core that supports every move you make.

🚀 Boost Overall Performance

Whether you’re chasing personal bests or just chasing after your kids, a strong core from AbsFocus improves your endurance, strength, and efficiency. Elevate your performance in every aspect of life.

🏋️‍♂️ Enhance Posture and Reduce Pain

Say goodbye to back pain and hello to improved posture. AbsFocus strengthens the core muscles that keep your spine supported and your posture upright. A healthier back means a happier life.

🌟 點解你應該試吓AbsFocus 🌟

AbsFocus —— 一個唔單止係腹肌訓練嘅課堂。佢係你去到更強大、更有韌性嘅自己嘅門檻。以下係你點解需要加入我哋嘅原因：

✨ 釋放核心潛能

AbsFocus針對你腹部嘅每一塊肌肉，確保進行一個平衡嘅訓練，加強唔只係表面，而且你嘅深層核心肌肉。目的係實現一個強大嘅核心，支持你每一個動作。

🚀 提升整體表現

無論你係追求個人最好表現，定係只係追住你小朋友跑，AbsFocus嘅強核心能提高你嘅耐力、力量同效率。喺生活每一方面提升你嘅表現。

🏋️‍♂️ 改善姿態同減少痛楚

同背痛講拜拜，迎接改善嘅姿態。AbsFocus強化咗支撐你脊柱同保持你姿態直立嘅核心肌肉。一個更健康嘅背部意味著一個更開心嘅生活。

Ready to transform your core and your life? Book your spot in our next AbsFocus class and feel the difference. Your journey to a stronger core starts here at TOPFIT.

準備好未？試下AbsFocus課程，感受到不同。

#解鎖你嘅潛能 #核心力量

05/05/2021

SUMMER READY LUCKY DRAW!
With Summer round the corner, why not join TOPFIT to be Summer ready? Sign up our 4 weeks Summer Program so that you can achieve fat burning, strength building and increase mobility goals for HK$3,600 only!
For a chance to win, simply complete the following steps by 12 May 2021.
1) Tag 3 friends in the comments of this post
2) Share this post to your IG story
We will lucky draw 2 winners and they will be notified on 14 May 2021.
Program details:
We will begin the program with an InBody session with our instructor, set your goal and also to provide dietary consultation for you. Then the next 4 weeks, you will be attending 3 group classes per week with a post-workout breakfast on us prepared by our in-house cafe, TOPFIX. We will make it a protein packed and nutritious breakfast to help your body heal the micro-tears in the muscles!
*T&C apply.

02/04/2021

Alternating vertical leg crunch not only increases the re**us abdominis workout, it is effective for recruiting the lower back extensors, and the external obliques and internal obliques.
1. Lie flat on your back with legs extended upwards towards the ceiling.
2. Ground the lower back into the floor by flexing the abs, then bring the arms directly upwards.
3. Reach right hand towards your left toes by flexing the core and lifting the upper body off the ground.
4. Reach until you physically can’t anymore, then slowly lower yourself back to the ground maintaining your torso positioning.
5. Alternate right and left side, repeat for 12-16 crunches for 4 sets.

26/03/2021

Bent Knee Side Plank Top Leg Lift is an easy and equipment-free exercise you can do at home that works on the lower body and core targeting your obliques and outer thighs.
1. Start in a modified side plank position with you lower leg bent at the knee supporting most of your body weight.
2. Fully extend your top leg and lift and hold. Ensure your body is horizontally paralleled to the floor.
3. Hold for 30 seconds and work your way up to 1 minute as you get stronger.
Repeat 3 to 4 times if you would like to challenge yourself!

19/03/2021

Side plank is one of the easiest ways to work the muscle along the sides of your core, known as your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine. It’s important to regularly work your obliques if you’re wanting to strengthen and tone your core.
1. Lie on your side on an exercise mat.
2. Fully extend your legs with one resting on top of the other. And fully extend the top arm down the side of your body.
3. Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees.
4. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
5. Contract your abdominal muscles and relax your shoulders. Continue breathing throughout the whole exercise.
66. Hold this position for for 30 seconds then change sides.
If you are up for a challenge, repeat this set 3 to 4 times.

11/03/2021

NEW! BarreFit - Fitness Motion with Oscar Li.
Inspired by the ballet barre, the class focuses on the acquisition and consolidation of a universal basic postural technique in dance. A good way to find effective alignment, muscle tone, mobility and coordination of all the body’s segments.
His first class will be on 19th March at 13: 00.
Sign up now! (link in bio)

03/03/2021

Straight Arm Plank is an exercise you can easily do at home working your core, legs, and upper body.
1. Come onto your hands and knees, making sure your hands are directly beneath your shoulders.
2. Then extend one leg back at a time to form a straight line from your heels to your head.
3. Contract your abs to prevent your b***y from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
4. Hold for 30 seconds, and work your way up to 1 minute as you get stronger.
Repeat 3 to 4 times, dropping back to your knees between sets if you would like to challenge yourself!

04/02/2021

Hip extensors is a powerful group of muscles used for functional activities such as jumping, running, stair climbing, and transitioning from sitting to standing.
This is a series of hip extension exercises you can do at home to strengthen your glutes, hamstrings and improve your hip joints mobility while challenging your cores stability.
1. Prone hip extension
2. Hip abduction
3. 4 point kneeling leg raise
4. Plank leg raises
8 - 12 reps for each exercise and repeat this set 4 times.
Let’s go!.

31/01/2021

Pilates Table top position is a great core-strengthening exercise and perfect for rehabilitating your body.
1. Begin on your back with your knees bent and separate your feet a fist’s distance apart.
2. Relax your shoulders away from your ears, let your arms rest by your side and make sure your spine is in neutral.
3. Take a nice, deep inhale, feel your torso fill with air but don’t let your spine move.
Repeat this exercise 8 - 10 reps.

28/01/2021

Flexion of thoracic spine is a simple exercise you can do at home for treating back pain.
Firstly, lay flat on your back with your knees bent, straighten out your arms in front of you and slowly roll up. Hold and roll back down to the floor, repeat this movement 8 - 10 times.
This is great for strengthening your back as well as an abs warm up for other movements.

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